The Whiteboard Brief

Episode 95: "The Lost Episode About Slow Progress & PR's"

Movember 2025 w/ Coach Jason Larocque - A Talk on Men’s Mental Health

In episode 1 of the Coach's Corner listen to your coaches debunk some top fitness trends and have some fun while they are at it!

In this episode of The Whiteboard Brief, Coach John and Coach Kristin dig into standards — and why they matter.They unpack the difference between simply exercising and actually building fitness for life, breaking down how movement quality, mindset, and consistency all tie into long-term strength and health.From squat depth and push-up range of motion to the discipline of just showing up, this conversation is a reminder that how you do one thing is how you do everything.Whether you’re new to training or deep in your CrossFit journey, this one will help you rethink what “doing it right” really means.

Coach John and Coach Kristin break down the five reasons trusting your coach will fast-track your goals—from seeing what you can’t, to programming with the long game in mind. If you’ve ever wondered why we cue the way we do, steer you away from ego-lifts, or ask you to scale reps, this 40-minute convo pulls back the curtain and shows you exactly how coaching at CrossFit Ares turns today’s workout into lifelong progress.

Hosted by Coach John, this solo episode dives into the deeper meaning behind CrossFit and why it’s more than just workouts—it’s a roadmap to long-term health. John breaks down the actual definitions of fitness and health, how CrossFit plugs into both, and why this framework became the turning point in his own journey. From understanding the sickness-wellness-fitness continuum to why aesthetics are just a byproduct—not the purpose—this episode is a must-listen for anyone who wants to train for a better life, not just a better body.

In this episode, Coach John and Coach Kristin dive into one of the most misunderstood elements of training—recovery. We talk about what it means to train smart and why doing more isn’t always the path to better results. If you've ever wondered how to know when you're overtraining, when to take a rest day, or why you're not seeing progress despite hitting the gym every day, this one’s for you.We cover everything from recognizing the red flags your body throws up, to how your nutrition, stress levels, and lifestyle choices outside the gym are all part of the puzzle. You’ll hear about our own personal routines, the importance of consistency, and why rest isn’t just about taking a day off—it’s a crucial part of the long game.Whether you’re new to training or deep in your CrossFit journey, this episode will challenge the “more is more” mindset and help you make better decisions that keep you in the game for life.

In this episode of The Whiteboard Brief – Member Corner, we sit down with Diana Benzel, a longtime member of CrossFit Ares since 2018. Diana opens up about her CrossFit journey, from overcoming setbacks and injuries to smashing PRs and finding her strength through consistency and smart training. She shares how dialing in her nutrition with Coach Kristen transformed her performance and mindset, allowing her to crush goals and find balance. This is a must-listen for anyone looking to push through limits and level up in and out of the gym!

In episode 88 of The Whiteboard Brief, Coaches John and Kristen dive into a thought-provoking discussion on what the path to success truly looks like—both in and out of the gym. Inspired by a post from Kyle Habdo of Training Think Tank, they explore three key principles: separating who you were from who you want to be, being willing to experience discomfort, and understanding that you won’t get it right the first time. They break down how these ideas apply to fitness, goal-setting, and personal growth, touching on the psychology of self-limiting beliefs, the importance of challenging oneself, and how progress happens in stages. Expect some raw, real talk—including a FAFO (F**k Around and Find Out)moment—on pushing past mental and physical barriers to become the best version of yourself.

The CrossFit Open is upon us, and in this episode of The Whiteboard Brief, Coaches John and Kristin break down everything you need to know. They share personal stories of humbling Open workouts, the importance of testing yourself, and why every athlete—regardless of skill level—should participate.The Open isn’t just about competition; it’s about seeing how far you’ve come, pushing through adversity, and proving to yourself what you're capable of. Whether it’s getting your first pull-up, conquering a movement that once seemed impossible, or simply embracing the challenge, the Open is a powerful tool for growth.Tune in to hear why the Open is more than just another workout, how to approach it with the right mindset, and why you’ll never regret signing up. Plus, get details on how CrossFit Ares is making this year’s Open even more exciting with Saturday morning throwdowns, team challenges, and costume fun.

In episode #86, Coach John and Coach Kristin dive into the mindset behind goals and habits as the new year begins. They share their personal strategies, debunk common myths about New Year’s resolutions, and discuss how small, actionable steps lead to long-term success. Whether you’re looking to build better habits, set meaningful intentions, or just find a sustainable path to growth, this episode is packed with real-life insights and strategies to help you make 2025 your best year yet.

In this episode of The Whiteboard Brief, Coach John and Coach Kristin tackle the challenges of maintaining fitness and nutrition routines during the holiday season. Drawing from personal coaching experiences, they emphasize the power of the "good enough" mindset—doing what you can, even if it's small, rather than striving for perfection. The hosts break down practical strategies for staying on track, from setting realistic intentions and managing nutrition, to fitting in quick workouts when life gets hectic. They also highlight the importance of consistency over perfection, the role of mindset in overcoming setbacks, and the long-term benefits of small, daily efforts. Tune in for actionable tips, holiday-specific strategies, and motivation to stay the course while still enjoying the season. Perfect for anyone looking to balance health, fitness, and holiday cheer!

Quickcast 4 - “Enjoy the Day”

Quickcast #3 - Negative Feedback Loops

Quickcast episode 2 on defining your success.

In this episode of The Whiteboard Brief, Coach John sits down with Dr. Linsay Roth, a forward-thinking physical therapist at The Body Remedy. Dr. Roth shares her journey from the conventional outpatient model to a holistic, movement-focused approach that emphasizes finding and treating root causes over temporary fixes. They discuss the importance of loading in rehab, how the standard insurance model can limit quality care, and why she integrates spine health and neurology in her assessments. The conversation also covers the often-overlooked aspects of pelvic floor health, particularly for active individuals and postpartum mothers. Dr. Roth shares actionable insights on treating pelvic pain, restoring strength, and building resilience for long-term wellness. If you’re passionate about proactive, lifelong fitness, this episode offers valuable perspectives.

Check out the new Quickcast series with Coach John for small bits of thought to get your week started right and your mind on point. This weeks episode, “Good Enough”

In this episode, Coach John sits down with good friend Jason Larocque, a passionate advocate for Movember and men’s health, to discuss the cultural challenges men face around mental and physical wellness. They explore how the CrossFit community helps break down barriers, allowing men to find support, be vulnerable, and take better care of themselves. Jason also shares insights from his own journey with Movember, emphasizing the importance of community, communication, and personal development in living a healthier, more balanced life.

In this episode of The Whiteboard Brief, Coaches John and Kristin talk about how gym members often struggle with motivation and consistency during seasonal changes, especially in the fall. They discuss why it’s important to adjust workouts to fit how you’re feeling, whether you're dealing with fatigue or minor injuries. The episode highlights the value of staying accountable, keeping routines, and focusing on recovery to stay on track with fitness goals, even when life gets hectic.

In the first episode of the Member Corner, Coach John sits down with CFA member, Jeff Hooton. Jeff has been on a massive health journey the last 4 years, from living life at 300+ pounds, to now having a massive focus on exercise, nutrition, and health for longevity. Enjoy!

In this episode of "The Whiteboard Brief," coaches John and Kristin discuss the importance of understanding and embracing progression in gym workouts. They emphasize the necessity of recognizing personal capabilities and limitations to achieve long-term fitness goals. Kristin highlights that ego can hinder progress, while John stresses the value of seeking coaching support, especially during challenging times. They illustrate their points with examples, including modifying workout routines to build stamina and strength effectively. They also explain the intention behind specific workout programs and the importance of varied challenges to ensure overall fitness and capability, ultimately advocating for a deeper understanding of the purpose behind each exercise.

In episode 80 of "The Whiteboard Brief," Coach John and Coach Kristin explore the core philosophy that drives CrossFit Ares. This episode emphasizes the importance of authentic, experience-based guidance. We share our personal journeys, detailing how our own health and fitness transformations have shaped the advice we give to our members. We discuss the significance of genuine experiences in building trust and delivering effective coaching. John and Kristin also highlight the value of continuous learning and seeking out expertise, whether through personal coaches or professional development opportunities. This episode is a deep dive into how real-life experiences and a commitment to authenticity create a supportive and effective fitness community at CrossFit Ares. Tune in to understand why our methods are rooted in reality and how we've seen transformative results in our own lives and those of our members.

In this episode of The Whiteboard Brief, we're diving into a crucial topic: training for performance rather than aesthetics. Join us as we discuss the benefits of prioritizing fitness and capability over mere looks. We'll share insights on how focusing on performance can lead to better health, longevity, and even improved aesthetics as a byproduct. Plus, we'll tackle common misconceptions about CrossFit, highlight the importance of proper nutrition for fueling your workouts, and celebrate the diverse achievements within our gym community. Tune in to shift your mindset and elevate your fitness journey!

In this episode, Coach Kristin and Coach John reflect on this years Open! Enjoy!

In this episode, Coach John sits down with good friend, Antony Lo, who is a physio out of Australia. Antony has worked with many clients to range from CrossFit Games athletes to his specialty, Mom's during pregnancy and postpartum. Antony's approach to movement is incredible to hear and work with, as his approach is simple and logical. He uses his experience as a high level coach, and his education and profession to combine an incredible experience to everyone he works with. It was a pleasure to have him!

Coach John and Coach Kristin break down everything that is the open and how we run it at CrossFit Ares. Gear up and get ready for a fun 3 weeks!

In this episode, Coach John sits down with Dr. Ariel Hovland of Fixxed Studios to discuss the benefits of preventative body work and physical therapy as it relates to health and longevity! We discuss the benefits of private practice physical therapy and the different services that are provided by Fixxed that help individuals every day feel better and increase their quality of life! Ariel has an incredible view on health and wellness that aligns very consistently with us. This was such a fun episode. Enjoy!

In this episode, Coach Kristin and Coach John sit down with CFA Member, Diana Benzel, who is a long time nutrition client with Coach Kristin, and has seem life changing results. From better blood work, to feeling fit, to being flexible, and overall happy every day, we dive into what it takes to be successful in nutrition so it becomes part of your life and not an obstacle.

In this episode, Coach John and Coach Kristin discuss the holiday season and winter in general. Not only how to navigate but to know that EVERYONE deals with the stresses and gloomy moods of the winter. We are all in this together!

In this episode, Coach John welcomes Coach Jason Laroque of CrossFit 5 Plus, along with Ares Coaching Intern Nick Martin, to discuss the stigma behind men's mental health in light of November. Men have a tendency to bottle up and pack it down, but in reality we are all dealing with something and coming together for each other is the way through. Enjoy!

In this episode we talk about leaving your ego at the door, self assessing your body every day, and giving yourself the workout you need to benefit a strong healthy life.

In this episode, Coach Kristin and Coach John dive into the coaching internship process that we require for all coaching candidates and what goes into their development before they even hit the floor to be a coach at CrossFit Ares. We have a simple standard of "be world class" and we stay true to that in a very objective manner so we deliver the best experience possible in every class for every member. Enjoy!

In this episode, Coach Kristin and Coach John sit down with member Nick Martin, who is currently in training to become a coach and join the team. We discuss his passion for CrossFit and wanting to share that with others, and also get into the biggest topic this time of year, TIME. How do you find the time and motivation when things seem to get crazy. Enjoy!

In this episode, Coach Kristin and Coach John dive into the most common issues we hear with staying consistent with nutrition. It does not have to be complicated. The best thing you can do is keep it simple always and push the needle forward even in the smallest amount by staying out of the weeds. Enjoy!

In this episode, Coach Kristin and Coach John discuss the negative mindset and how prevalent and consuming it is when you are not aware of it. Take control of it with awareness and your life will change. Enjoy!

In this Episode, Coach Kristin and Coach John dive into the importance of intensity and its role in making us fitter. In the midst of RX Week, we hope we all get a better education on intensity and how to apply it to all of our workouts, even outside of RX week! This is what sets CrossFit apart from the rest, is our ability to do hard things everyday, and allow ourselves to grow everyday as a result. Enjoy!

In this episode, Coach Kristin and Coach John dive into coaching the masters athlete. Part 1 of this 2 part episode, we discuss the various types of masters athletes, things to be aware of as aging occurs, how to train, and what goals to have. All this specifically through the eyes of the coaches who guide these athletes hands on day to day towards a better life. Aging is inevitable, but it can be pretty awesome if you make it.

In this episode, Coach Kristin and Coach John dive into some things they do to take care of their body through training. Preventative and proactive care is a great recipe to keeping your body feeling good for the long run and preventing injury and promoting recovery!

In this episode, Coach Kristin dives into her trip to Nashville and the different experiences she had dropping into local gyms. Dropping in can be an incredible experience while traveling, but there are a few key things to keep in mind when you do to make sure you are taken care of! Enjoy!

In this episode, Coach Kristin and Coach John run through the quarterfinal workouts that some took part in after the open, and why they are good! On paper, the workouts seem challenging and new. However, a better understanding of how and why they were programmed will give a greater appreciation for your fitness and how to continue on that journey.

In this episode, Coach Kristin and Coach John dive into the different levels of nutrition from Quality eating for health, to fat loss/muscle gain/and performance eating. Most of the content pushed to us in society is BS and just trying to sell the next best thing. Likewise, big food companies are loading our food with stuff to preserve food longer and make it taste better so you keep eating and buying. All that is well and good, but you need to understand the big picture and how you specifically need to look at your nutrition to be as healthy as possible. Enjoy!

In this episode, Coach Kristin and Coach John recap the last 3 weeks of the open, which was an absolute blast, and provide some insight into the mindset of taking on challenges such as the open and how it benefits outside of the gym into real life. Don't be afraid to fail, as growth happens outside of the comfort zone. 

In this episode, Coach Kristin and Coach John dive into the parts of coaching that members don't see on a surface level. Anybody can give a cue, but what it takes to really know your athletes and be effective not only coaching but programming week to week to keep your community moving forward is a never ending endeavor of hard work, learning, and perfecting.  Enjoy! 

In this episode, Coach Kristin and Coach John dive into the topic of mechanics and standards with the Open upon us, and why these are such an important focus year round. The sport of CrossFit was developed from the methodology, not the other way around. Hitting standards and proper mechanics is a big part of developing the health and fitness we strive for every day. Enjoy!

In this episode, Coach John and Coach Kristin dive into the successes and failures of the fitness and nutrition journey and how the failures are often more important than the successes as they are lessons to be learned and opportunities to get better!  Enjoy! 

In this episode, Coach John and Coach Kristin recap the year and talk a little bit about what is to come in 2023! 

In this episode, Coach John and Coach Kristin dive into the topic of how CrossFit truly benefits out lives in multiple ways regardless of age and career path. There are multiple areas where we see parallels and benefits that make CrossFit the best program to follow to prepare yourself for the unknown and unknowables of life. We aim to be the generalist program which allows for the greatest amount of benefit to multiple facets we may see in life.  Enjoy! 

"The needs of an Olympic Weightlifter and your Grandmother differ by degree, not kind." This is a quote from founder Coach Greg Glassman and could not be more true. Often people see the olympic lifts as too complex for the average person to do, however, that mindset could not be anymore incorrect.  Should your mother try to snatch 250lbs? Probably not, but as we get older there are some underlying benefits to these complex lifts, even when executed with a PVC pipe.  Take a listen as Coach John and Coach Kristin dive into the neurological benefits, among other things, of the olympic lifts in a CrossFit setting and why they are so beneficial to our members.  Enjoy! 

In this episode, Coach John and Coach Kristin discuss navigating the holidays and setting yourself up for success in your nutrition and your workouts in what always seems to be a high stress and busy time of year. A few simple strategies and staying focused will get you to the new year on track and ready to crush 2023!  Enjoy! 

In this episode, Coach John and Coach Kristin dive into the topic of not every day is a PR day. Weights on the barbell is flashy and many people get a misunderstanding of how progression works. Going back to the idea of mechanics, consistency, intensity, we strive to build a proper foundation for the days we feel good and organically PR. If you are looking to match your best weights every day in the gym you are setting yourself up for undesirable consequences.  There are many ways to PR a workout aside from weight on the barbell, and by understanding these concepts you can create a much more enjoyable journey geared towards longevity and consistent progress over time.  Enjoy!